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BLOG ONSEN® / Healthy body and mind

How to overcome back pain during the period?

20 lutego 2024
Back pain during the period, menstrual pain, dysmenorrhea
Contents
Causes of back pain during menstruation
Home remedies for menstrual pain
Treatment of menstrual pain
Alternative methods of pain relief
Physical activity and menstruation
Psychological support during menstruation
Sleep hygiene during menstruation
Menstruation is a natural and integral part of life for many people around the world, though from nature's perspective, it doesn't necessarily represent a fair approach to all genders. It is a biological process that plays a key role in the female reproductive cycle. For many, it can also be a source of discomfort and pain. One of the most commonly reported issues during menstruation is back pain. Unfortunately, this significantly affects the quality of life and daily functioning, leading to the introduction of solutions such as menstrual leave in some countries.

Back pain during the period can have various causes, which in most cases are related to the natural processes occurring at this time in the body. They are influenced by hormonal and physical changes, such as uterine contractions, which can affect the structures of the spine and muscles, causing them to be overloaded.

In society, there still exist many myths and misunderstandings about menstruation, which can lead to stigmatization, and as a result, also to a reluctance to talk about pain. Meanwhile, it is precisely open discussion and education about menstruation, as well as menstrual pains, that are absolutely necessary to improve the quality of life of menstruating individuals.
Menstruation, period, menstrual cycle, hormonal changes

Causes of back pain during menstruation

Back pain during menstruation is an unpleasant condition that affects many people who menstruate. Its causes can be varied and complex, but often primarily stem from internal biological processes related to the menstrual cycle. Understanding these causes is the first step to finding effective methods of pain relief for oneself.

One of the main culprits of back pain during menstruation is the associated hormonal changes, especially the drop in progesterone levels that occur at this time, as well as another significant hormone, estrogen, which happens just before the period. These hormonal changes can affect the level of prostaglandins, which are chemicals that cause uterine contractions. These are, however, necessary for the shedding and expulsion of the uterine lining. These contractions can radiate to the lower back, causing pain.

Uterine contractions are a natural part of menstruation, helping in the removal of the uterine lining. However, they can also cause pain in the lower back, as the uterus presses on surrounding nerves and muscles during contractions. The intensity of these contractions can vary, as can the pain threshold, which explains the differences in how they are felt.

Furthermore, in some people, the uterus may be tilted towards the back of the body, known as retroversion of the uterus or retroflexion. This position of the uterus exerts additional pressure on the spine and back muscles, leading to increased pain during menstruation. Pain is also exacerbated by inflammatory conditions, in which prostaglandins play a part. These have pro-inflammatory effects, increasing the sensation of pain.

It's also important to remember water retention and bloating, which often occur before and during menstruation. This can additionally increase tension in the lumbar spine area. As a result, it contributes to the back pain that occurs cyclically during the period.
Back pain during menstruation, menstrual cramps, retroverted uterus

Home remedies for menstrual pain

For many menstruating individuals, period pains can significantly impact daily biopsychosocial functioning. Fortunately, there are home remedies that can help alleviate menstrual cramps, including back pain during periods, which can be severe. For centuries, one of the most effective ways to ease this type of pain has been the use of heat therapy, such as applying warm compresses or a heating pad. These are typically placed on the lower abdomen or back, helping to relax muscles. As a result, it also leads to reduced spasms, bringing relief to both body and mind.

Though it may seem somewhat controversial, light physical activity is effective for back pain during periods, including walking, yoga, or stretching exercises. These activities help improve circulation and reduce muscle tension, which alleviates pain. Such physical activity is also an effective way to improve overall well-being.

It's important to pay attention to diet and hydration, which in some cases can also ease menstrual pains. It's recommended to consume foods rich in magnesium, such as green vegetables and nuts. It's also worth reaching for foods full of omega-3 fatty acids, like fish or flaxseed. Meanwhile, proper hydration is important in any situation, but during periods it reduces bloating, which is an additional benefit.

Relief can be found by limiting the intake of caffeine, alcohol, and salt, as these intensify pain of any kind. Instead, it's beneficial to engage in relaxation techniques, such as meditation or deep breathing. Aromatherapy will be effective, especially with lavender or peppermint oil, which support relaxation of the body and mind, useful during periods.

Certain body positions can also help in alleviating back pain during menstruation. For example, lying on the side with legs curled up, or the fetal position, effectively reduces tension in the lower back, bringing relief there. At the same time, it's beneficial to apply breathing practices, which help to oxygenate the body well.
Home remedies for menstrual pain, diet during menstruation, bloating during menstruation

Treatment of menstrual pain

Menstrual pain, known as dysmenorrhea, significantly affects quality of life, substantially limiting the ability to perform daily activities. Fortunately, there are several pharmacological treatment options available that can help alleviate this pain. However, it is always best to use them under the supervision of a doctor, and preferably on their recommendation.

The most commonly reached for are nonsteroidal anti-inflammatory drugs (NSAIDs), including ibuprofen, diclofenac, or naproxen. They are the first choice for treating menstrual pain in most people. They work by inhibiting the production of prostaglandins, which can reduce uterine contractions and pain. It is recommended to start using NSAIDs shortly before the expected onset of menstruation, or possibly only at the appearance of first symptoms, to increase the effectiveness of the treatment.

Some people turn to paracetamol, or acetaminophen, which is a good option for those who cannot use NSAIDs due to allergies or stomach issues. However, it is less effective for menstrual pain. It offers very limited action against cramp pains, which are common during this period. Despite this, it is still considered an effective medication for relieving moderate menstrual pains.

Another treatment method involves hormonal contraceptives, including pills, patches, or vaginal rings. These reduce the severity of menstrual pain by regulating hormone levels. They inhibit ovulation, which leads to a reduction in the thickness of the uterine lining. As a result, contraceptive pills lead to a reduction in pain and the amount of bleeding.
Painkillers are just one of the ways to deal with back pain during menstruation.
Modern medications in the form of COX-2 inhibitors, such as celecoxib, can also be classified as NSAIDs. However, they selectively inhibit the COX-2 enzyme, responsible for inflammation and pain. As a result, they are more effective than many other medications. They are increasingly prescribed to individuals who experience severe side effects from using traditional NSAIDs.

Many people also use antispasmodic agents, including the popular drug No-Spa, whose active ingredient is drotaverine, a derivative of papaverine. These are used to relieve uterine cramps, contributing to the reduction of menstrual pain. Consequently, they can also affect back pain during menstruation, which is associated with them.

Some also suggest the impact of dietary supplements on period pain. It turns out that supplementation with calcium, magnesium, and zinc is helpful, provided that these are taken in forms with high bioavailability. It is therefore important to avoid carbonates, which are not absorbable. Experts most often recommend calcium citrate, magnesium malate, and zinc gluconate, which the body absorbs well. Along with them, it is beneficial to take vitamin E and vitamin B1, but it is always best to consult a doctor before starting supplementation to avoid any potential harm.
Back pain during periods, menstrual cramps, pain relief for menstruation

Alternative methods of pain relief

In the search for relief from menstrual pain, some people turn to treatment methods referred to as alternative. These are natural approaches that can complement traditional treatment methods, or even replace them. They are often based on Ayurveda, the ancient Indian medicine. Sometimes, they offer significant relief without the need for medication.

Acupuncture is commonly used, which originates from Chinese medicine. Similarly, acupressure, which has the same origin. These ancient healing techniques can help in alleviating menstrual pain by restoring energetic balance in the body. Acupuncture involves inserting thin needles into specific points on the body, while acupressure uses finger pressure at those specific points, aimed at stimulating the body to overcome pain.
Air fresheners are often equipped with essential oil diffusers.
In alleviating back pain during periods, many menstruating individuals find yoga and meditation helpful. There are even specially created asanas, or yoga positions, that relieve uterine cramps and back pain. It's also beneficial to walk or swim, which increases the body's secretion of natural pain-relieving substances, such as happiness hormones.

An appropriate diet is effective, meaning one that includes essential substances for life, such as calcium, magnesium, and vitamin B, which are effective during menstruation. It's also worth reaching for supplements such as evening primrose oil or curcumin, which can also provide relief due to their anti-inflammatory properties, similar to some herbs. Among them, ginger, yarrow, or St. John's wort are mentioned, which can also be consumed in the form of infusions.

The choice of method for back pain during menstruation depends on individual preferences, and the best results are achieved through a thoughtful combination of different approaches. It is important to consult a doctor before making any changes to your treatment plan whenever possible, to ensure that the method you choose is safe.
Acupuncture, acupressure, natural pain relief methods

Physical activity and menstruation

During menstruation, physical activity is highly recommended. It should not be feared, as it can alleviate symptoms associated with menstruation. It has a very positive effect on back pain and cramps, improving the quality of life. Although some people may feel less inclined to exercise during their period, moderate physical activity can bring significant health benefits and, consequently, help.

Exercises, especially those of moderate intensity, are helpful in combating uterine cramps. They release endorphins, which have pain-relieving effects. Besides, they improve mood, which reduces the perception of pain. Such form of exercise also improves blood circulation, which in turn leads to faster elimination of toxins from the body, affecting pain and inflammation.

Activity also helps in reducing bloating, which is very beneficial during menstruation. During this time, bloating intensifies, which can be troublesome. At the same time, it reduces stress and tension, which also has a positive effect on the digestive system. This translates into better biopsychosocial functioning of the menstruating person.

It is important to listen to your body, not just during menstruation. Therefore, the intensity and type of physical activity should be adjusted to one's own needs. On worse days, it's worth choosing lighter forms of activity. However, if you feel good, opt for more demanding exercises. Remember that daily activity, even in the form of morning gymnastics, is an effective tool in combating menstrual pain.
Back pain during menstruation, menstrual cramps, lower abdominal cramps

Psychological support during menstruation

Full and proper mental support during menstruation is extremely important, as many people experience mood swings, fatigue, or a decrease in drive during this time, which only increases without support. Therefore, do not isolate yourself with your emotions during your period. Try to talk to friends, family, or your partner about what you feel. Even just expressing your emotions can bring relief.

Increasing the secretion of endorphins also comes with light physical effort. It is worth to practice yoga and take walks every day, and also perform light stretching exercises as possible, which will reduce pain symptoms. Thanks to the secretion of the happiness hormone, it's easier to overcome premenstrual syndrome, also known as PMS.

Caring for a healthy diet that is rich in fruits and vegetables also affects the psychological aspect. You should consume whole grains and unsaturated fatty acids, which naturally help stabilize the mood. It's worth avoiding processed food, as well as an excess of sugar and caffeine. There is increasing talk that depression is largely linked to the gut, as confirmed by our psychologist, Mateusz Nesterok, MSc.

Keeping a feeling diary, in which you can write down your feelings and experiences every day, can help in effectively identifying certain emotional patterns. This allows for better emotion management, as much as it can be possible with severe pain.

If you experience mental tension that is strong and significantly affects your daily functioning, seek the help of a specialist, such as an experienced psychotherapist or psychiatrist. It may turn out that you need specialized help, such as therapy or pharmacology. Also, find time for pleasant things that bring you joy and allow you to relax. It could be a book, movie, or bath, just take care of yourself.
Premenstrual tension, PMS, premenstrual syndrome

Sleep hygiene during menstruation

Properly maintained sleep hygiene is key to health and well-being, especially during menstruation, when many people experience pain. Appropriately chosen sleeping conditions can significantly contribute to the continuous alleviation of menstrual discomforts, including back pain.

The foundation is the selection of the best mattress to provide support for the spine. The mattress should be sufficiently firm to offer proper support, but also flexible and soft enough to conform to the body's natural curves. Thus, a well-chosen mattress will help avoid tensions in the back muscles, which is particularly important during menstruation when the muscles are additionally burdened by the ongoing period.

It is strongly advised to avoid sleeping on the stomach, which increases pressure in the abdominal cavity. This, in turn, intensifies menstrual pains, which is definitely not beneficial for anyone. Instead, it is recommended to sleep on your back or side with a pillow placed between your knees, which will provide a better body position, and with it, reduce tension in the lower back.

It's also important to practice relaxation before sleep, which will help prepare the body and mind for rest. Let this include a warm bath, reading a book, or relaxation, including meditation or breathing exercises. However, avoid excessive activity, which increases arousal. The blue light is also harmful, so it's a good idea to refrain from using electronics before sleep.

Remember to also manage temperature regulation, as maintaining the right temperature in the bedroom helps in falling asleep and staying asleep, which is beneficial for health. Many people experience an increase in body temperature during menstruation, so it's especially important to adjust the room temperature to be slightly lower during this time.

Maintaining consistent sleep hygiene during menstruation will help reduce pain and discomfort, but also supports health and well-being, which are key to good functioning. Remember that the quality of sleep has a direct impact on your physical and mental health, so it's worth investing time and attention to adjust your sleeping conditions to your needs.

We also encourage you to explore other articles on the best sleep and health blog, as well as the Encyclopedia of Healthy Sleep prepared by the ONSEN® team of specialists. For those who care about spine health, we recommend a set of spine exercises prepared by our physiotherapist.
Foam mattresses, best mattress, selecting a mattress based on weight

FAQ: Back pain during menstruation

Why do the back hurt during periods?

Back pain during menstruation can result from hormonal changes that occur in the body throughout the menstrual cycle. A decrease in progesterone and estrogen levels can lead to uterine contractions, which in turn can cause pain in the lower back, or lumbar spine area, for some individuals. These contractions are caused by prostaglandins, chemicals that also increase pain perception.

Where do the back usually hurt before menstruation?

Back pain before menstruation usually concentrates in the lower back. Some people feel it as pain in the lower back, sometimes confusing it with spine pain. Some individuals may also feel radiating pain extending to the pelvic and hip area. However, the location and intensity of pain vary depending on individual characteristics, so it's important to stay alert and listen to the signals given by the body.

How to alleviate menstrual pain?

Various methods can be used to alleviate menstrual pain, including nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or paracetamol. Warm compresses on the lower back can also be helpful, so it's always worth having a hot water bottle on hand. Consider light physical activity like yoga or stretching. There are even specific yoga poses for menstruation. Breathing exercises, relaxation, and a proper diet with high intake of calcium, magnesium, zinc, and B vitamins can also be very helpful.

Are severe menstrual pains normal?

No, severe menstrual pains are not normal and should not be ignored. This should be emphasized unequivocally. While many people experience understandable discomfort during menstruation, intense pain should never be considered normal. It can be a signal of health issues, including conditions such as endometriosis or fibroids. It's worth consulting a good doctor to properly identify the cause of severe pain and start appropriate treatment. Don't let anyone convince you that pain during menstruation is normal and just part of who you are.

What to do for very painful periods?

In the case of very painful periods, it is recommended to visit a gynecologist to rule out any health issues. In addition to standard pharmacotherapy, the doctor may suggest hormonal contraceptives, which regulate the menstrual cycle and reduce pain intensity in many individuals. In some cases, additional tests such as ultrasound or CT may be recommended to thoroughly examine the causes of discomfort. Depending on the diagnosis, further tests and treatments are recommended, as well as lifestyle changes.

Contents
Causes of back pain during menstruation
Home remedies for menstrual pain
Treatment of menstrual pain
Alternative methods of pain relief
Physical activity and menstruation
Psychological support during menstruation
Sleep hygiene during menstruation
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